Smith Machine Upright Row

Progression Highlights

Starting Suggestions

Primer Sets17 lbs

Ease back in after 297 days away.

  • • Last session opened with 4 sets.
  • • 85% of Modern Era PR.
Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 20 lbs × 15 reps.
  • • 100% of Modern Era PR.
PR Attempt22 lbs

Go after a new modern era PR.

  • • 110% of Modern Era PR.
Trend & Recovery
Days Since Last Session297
% of Modern Era PR100.0%
Days Since PR297

Recent Workouts

LastMar 24, 2025(297d ago)
20→20 lbs
4 sets · 60 reps · 1,200 vol

PR Progression (Modern Era)

20 lbMar 24, 2025(297d ago)
4 sets60 reps1,200 vol

Rep Range Records

1RM30 lbs · 15 repsMar 24, 2025 (297d ago)(from 20 lbs)
3RM—
5RM—
8RM—
10RM—
12RM20 lbs · 15 repsMar 24, 2025 (297d ago)

Frequently Paired

  1. 1.
    Angled Overhead Press Plate Machine
    100% of sessions
  2. 2.
    Isolateral Lateral Shoulder Raise
    100% of sessions
  3. 3.
    Standing Cable Lateral Raise
    100% of sessions
  4. 4.
    Isolateral Plate Loaded Shoulder Press
    100% of sessions
  5. 5.
    Reverse Flyes
    100% of sessions
Action: Try 22.5 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)20 lbsM3-242025-03-24
(Modern Era)20 lbsM3-242025-03-24
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Machine
Avg. Weight Lifted
20
Highest Weight (Modern Era)
20 lbs 2025-03-24
Latest Weight
20 lbs 2025-03-24
Lowest Weight
20 lbs 2025-03-24
Days
1
Sets
4
Highest Volume (Modern Era)
300 2025-03-24

Workout History

M3-244 sets
🏆AT20 lb
15
20 lb
15
20 lb
15
20 lb
15
PR: 20 (297 days ago) [100%]
Counting weight only. Slow decline.